Three sets of:
Single Arm Dumbbell Press x 8 reps each arm
Rest as needed
Single Arm Dumbbell Row x 6-8 reps each arm
Rest as needed
Wide Grip Pronated Strict Pull-Ups x 10-15 Reps
Rest as needed

10 hand release push ups
10 OH lunges 20/15kg

Strength

7 min AMRAP
2 Muscle up
8 Kb thruster 2x16kg
32 DU

4 min rest

21*-15*-9*
Pull-up
Cal. row
T2B

*=after each round 10 burpees

AMRAP 14
4 SiiPo gym hill sprints
8 ball-over-shoulder 40kg
12 pull-ups

For time:
5 rds
1x Power Clean 80kg
3x HSPU
5x Wall Ball 20lb

1. DU x50
2. Ring Mu x5
3. DB-Clean & jerk (2x22.5kg) x6

Steven

8 Burpee Tuck Jumps, 20 Diamond Push Ups, 30 Lunge Jumps per leg, 40 Push Ups, 50 Squats, 60 HRPU, 50 Squats, 40 Push Ups, 30 Lunge Jumps Per Leg, 20 Diamond Push Ups, 8 Burpee Tuck Jumps.
Every 3 minutes, 8 Burpee Tuck Jumps.

Sweet👍

3 Rounds For Time

In team of 2 alternate between

20 GHD Sit Ups
Row 250

in teams of 3:
100cal ab
70 weighted walking lunges
70 t2b
50 weighted walking lunges
50 pull ups
30 weighted walking lunges
30 burpee pull ups
100 cal ab

time cap 30min